Valérie Orsoni is a globally recognised wellness expert, author and entrepreneur who is redefining health and fitness. As the Co-founder of Lily Warrior, a non-profit athleisure brand and empowerment platform that champions eco-friendly and vegan practices, Valérie combines her passion for sustainability with her mission to inspire women to embrace their dual strength, graceful yet resilient.
Her love affair with Nepal is a testament to her adventurous spirit. Visiting Nepal every six months, Valérie has immersed herself in the rich culture and warmth of Nepali people. “I love the culture here and the people’s smiles,” she says.
Through her partnership with Seven Summits, a highly accalimed company in Nepal’s mountaineering scene, she has climbed several peaks and plans to summit more. Valérie is on a mission to bring women from around the world to Nepal, introducing them to the transformative power of the mountains. She fosters a spirit of empowerment and resilience by leading expeditions and encouraging women to step out of their comfort zones.
Excerpts from the interview:
Your journey from overcoming health challenges to becoming a wellness leader is inspiring. How did those personal experiences shape your perspective on wellness?
About seven to eight years ago, I was diagnosed with multiple sclerosis, an illness that stiffens your bones and eventually leads to death. At that time, I had so many aspirations, so I decided to go to an ashram in Mexico to seek clarity and understand what was happening to me. During one of my meditations, I asked myself a profound question: If I were to die now, what would be my biggest regret? The answer was clear – mountains. I had always dreamed of climbing mountains, and I realised I couldn’t let go of that dream. I told myself, ‘I can’t die now; I have so many mountains to climb.’
When I returned from Mexico, we did another MRI and to everyone’s surprise, my brain was completely clear. I had no symptoms. Whether it was a misdiagnosis, self-healing, or something else, I didn’t care. All I knew was that I was strong, healthy, and ready to climb mountains.
My first climb after this was Elbrus in Russia, which marked the beginning of the last eight years of mountaineering. Before that, my first mountain was Kilimanjaro, about 24 years ago, but I hadn’t climbed since then. After Elbrus, I went on to conquer Aconcagua and several peaks in the Alps across France, Italy, and Switzerland. Eventually, I realised that to climb even higher, I needed to go to Nepal.
How did your personal experience shape your perspective on wellness?
This process of learning and unlearning has been essential for me. I was born with significant health challenges. As you can see, my fingers are crooked. I had severe bone issues and was diagnosed with juvenile rheumatism, a condition usually associated with older people, when I was just a baby. Doctors told me it wasn’t curable. That diagnosis pushed me to study deeply and eventually led me to become a biohacker. Biohackers are individuals who explore ways to push the limits of the human body to optimise health and performance.
While some health conditions may seem irreversible, biohacking offers hope and strategies to manage them. Take almond juice as an example. I used to love it but then I discovered it’s not as healthy as it seems. The same goes for kale. I used to think kale was amazing and even promoted it. But after doing more research, I realised it’s not good for us. Kale is full of oxalic acid and harmful chemicals. It was a big marketing push about 20 years ago. Kale is promoted heavily through influencers, and it has become a health craze.
What do you believe are the most essential habits people should focus on for a balanced lifestyle?
The first habit I strongly recommend is fasting for at least 16 hours a day. Sixteen is the minimum because, after 14 hours of fasting, a process called autophagy begins. This is when healthy cells consume and eliminate sick cells, essentially allowing your body to heal itself. With a 16-hour fast, you give your body two full hours of autophagy, which significantly boosts overall health. Between 16 and 18 hours, autophagy also extends to the brain, offering incredible protective benefits. When you are 25, you may feel invincible and think this doesn’t matter. But if you start fasting early, by the time you are 50, you’ll look and feel much younger and healthier compared to your peers. It’s a long-term investment in your health.
The second essential habit is movement. We are animals, and our bodies are designed to move daily. You don’t need to wait for the ‘perfect time’ to exercise; there’s no such thing. You make the time because health is a priority. Aim for at least an hour of movement every day, but it doesn’t have to be all at once. It can be small bursts, like a 10-minute walk around the block or even 50 squats in the bathroom during a break at work. Once a week, dedicate a day to intense fitness. Push your body with activities like a long bike ride, or high-intensity interval training (HIIT). When you push your limits, your body not only repairs itself but also grows stronger in the process.
Meditation is another critical habit. Even just 10 minutes a day to quiet your mind and recentre yourself can make a big difference. Lastly, don’t underestimate the importance of a healthy social life. Strong, meaningful connections are vital for emotional well-being and balance.
How about when travelling, hiking, or trekking, what are some essential nutrients?
In general, I want to share a few insights. Having written 55 books, I have done extensive research on health and nutrition. One thing that stands out is how much misinformation exists online. I am often asked, ‘Are you a doctor?’ And while I am not, I only speak on what I know. If I am uncertain, I’ll tell you I am still researching.
- When I travel, I avoid sugar as much as possible, but I also love food, so I allow myself small indulgences; two cookies, for example. White rice, while still a form of sugar, is a better option than brown rice. Asians have been eating white rice for over 3,000 years for a reason: the outer layer of brown rice contains toxic compounds. So, while white rice is fine in moderation, bread – especially white bread – is one of the worst culprits.
- Another thing to avoid is dairy. Humans are the only mammals that consume milk after being weaned. Babies produce lactase, an enzyme that digests lactose (milk sugar), but as we grow older, our bodies produce less lactase, making it harder to digest milk. Even if you don’t feel sick from it, dairy is inflammatory which accelerates ageing and can lead to wrinkles. Instead of milk, focus on whole fruits rather than fruit juices as juices lack the fibre that balances the natural sugars.
- When trekking or travelling, I recommend taking one gram of Vitamin C daily and 60 milligrams of Zinc to boost your immune system. Eating healthy supports a normal life but supplementing your diet allows you to live optimally. And remember, the only real ‘superfood’ is water. Staying hydrated is key.
- One major issue, particularly in Nepal, is sugar. Sugar can be found in a variety of foods, including cookies, rice, bread and momo, all of which your body converts to sugar. Sugar is highly inflammatory and can weaken your immune system, making you more vulnerable to illness. This is especially critical when travelling as you are exposed to new viruses, bacteria and germs. To fight these, you need a strong immune system. Inflammation caused by sugar compromises your respiratory system, making you more susceptible to getting sick.
How do you view the health and wellness trends that are dominating the media?
I don’t care about trends. I find trends to be a complete waste of time. People spend a lot of energy scrolling through social media trying to keep up with what’s ‘in’ – whether it’s what the Kardashians are wearing or the latest wellness fad. Personally, I don’t care. If I like something, I’ll embrace it. If I don’t, I won’t. It’s as simple as that.
I’d love for people to realise that you don’t need to follow trends to feel validated. You can create your own trend, or better yet, live without one. Following trends makes you a slave to them, a sheep in a flock. If you want to follow a trend, follow yourself. You are the most important person in your universe. You can only love and help others if you first love and help yourself.
Speaking of self-care, here’s a timeless tool: napping. A nap is the best anti-ageing method on the planet. Look at animals – what do they do after they eat? They rest. We are animals too, and a 10–15-minute nap after a meal, even if it’s just reclining on the sofa, can recharge you immensely. It’s simple, effective, and doesn’t need to be part of any trend.
What are some health practices you advocate?
I advocate for simple, affordable practices. Fasting costs nothing. Walking around the block? Free. Doing lunges at home? Free. Cutting out sugar? Not only free but actually saves you money. Even reducing alcohol intake, which is essentially liquid sugar, benefits your health and your wallet.
I started adopting these practices when I was 25, though, of course, you can start even earlier. The thing about quick fixes is that they rarely work for the long term. They are often radical, harsh, and even violent to your body. For example, people sometimes tell me they are planning a seven-day fast to ‘reset’ their health. My response is always the same: Why starve yourself for seven days when you can achieve the same results with a more sustainable approach? Fasting for 16 hours daily or doing a 24-hour fast once a week is far more feasible. Everyone has their limits. For me, an 18-hour fast is easy, but a 24-hour fast is much harder. While it works for some, it’s not a natural fasting length for everyone. These extreme quick fixes are often expensive too, people go to specialised clinics just to stop eating for a week.
For those starting their wellness journey, what are some small changes you would recommend?
My advice is simple: start with just one new habit per week. Trying to do everything at once – fasting, supplements, exercise, and sleep – might work for two weeks during the ‘honeymoon phase’ but it’s not sustainable. Instead, pick one thing and focus on it. If fasting doesn’t feel like the right starting point for you, choose something else, like improving your sleep or adding a supplement to your routine.
Going to bed at the same time every day, even on weekends, makes a huge difference. The body craves consistency, especially in sleep. I am in bed by 9:30 or 10 pm, and while that might make me ‘the grandma’ to some, I tell them, ‘We’ll see who feels better in 25 years!’ There’s also science behind early sleep. The hours before midnight, especially between 10 pm and 12 am, are crucial for metabolic and repair functions in the body. These processes don’t happen as effectively if you sleep later. When you see people with tired, puffy faces or feeling perpetually exhausted, late-night habits are often part of the issue.
How has mountaineering influenced your perspective on health and wellness? Have the mountains taught you any lessons you apply in your everyday life?
Mountaineering has profoundly reshaped my perspective on health, wellness, and even relationships.
When you return from weeks in the mountains – completely immersed in nature – you realise what truly matters. Simple things like sifting through emails or reconnecting with people can feel different. You might notice that certain relationships are toxic or no longer serve your journey. Before the mountains, you might force yourself to engage with those people. But after such a grounding experience, you recognise the value of protecting your energy and staying connected to the peace you found in nature. It’s not about cutting people out harshly; it’s about cultivating a ‘healthy selfishness’ to prioritise your well-being.
The value of turning back. People often see reaching the summit as the ultimate goal, but sometimes your body isn’t ready, even if your mind is. Social media, sponsors, or external pressures can push you to go beyond what’s safe, but the real strength lies in knowing when to stop. Turning back isn’t failure; it’s wisdom. The mountain isn’t going anywhere, and you can always return better prepared, both mentally and physically.
Mountaineering teaches you to savour the journey, not just the destination. That philosophy has shaped how I approach life. It’s not about rushing to achieve something for the sake of others or appearances. It’s about being in tune with yourself and making choices that align with your best interest.
You are often advocating for women’s empowerment. What changes do you wish to see for the women in Nepal?
Wherever I travel, I see how women are often held back by patriarchal norms where men make most of the decisions. Through my mountaineering achievements, I want to inspire women to understand that they don’t have to measure their worth or success against men. We should all have equal rights and opportunities, and I want little girls to grow up believing they can be anything they dream of – a pilot, an astronaut, a president. At the same time, if their dream is to have children and focus on family, that should be equally celebrated. The point is about choice. Right now, in many places, that choice isn’t truly available.
I also want to inspire people with physical limitations, like I had, to break free from the idea of ‘I can’t.’ When I was told as a child that I had juvenile rheumatism and wouldn’t be able to do much physically, I refused to accept that limitation. My journey proves that you can push beyond what you or others think is possible.
During the pandemic, I launched Lily Warrior, an athleisure wear brand, because I felt women needed something that symbolised their dual nature – the strength of a warrior and the grace of a lily. I had no background in fashion, no investors, and it was a tough time globally but I went ahead because I wanted to create something meaningful for women. To me, empowering women isn’t just about big dreams; it’s also about making them feel confident in their everyday lives.
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